Current Specials - Don't Wait!

******** SPECIAL **********

- COME TRAIN FREE FOR TWO WEEKS STARTING 25 FEB 08!!!!!!!

- THE FIRST 20 TO SIGN UP ARE 1/2 OFF!!!

- CLASSES ARE 1 HOUR LONG EVERY DAY STARTING AT 5 AND 6 PM

- SATURDAY CLASSES START AT 10 AND 11AM

- STAY TUNED..MORNING AND LUNCH TIME CLASSES COMING SOON

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Services & Fees

“Wedding-Fit”

• Open to the entire Bridal Party!
• Our 8 week program is $325/per person.
• We also have a 4 week expedited program that is $250 per person.
• This is the most important and highly photographed moment in our lives. Don’t look back on those pictures with regret!

“Boot Camp—Compound style”
Ever wonder how these military guys/gals get in such great shape and seem so driven and motivated?? Come to The Compound and we’ll show you!
If you already know about CrossFit, then you can imagine how intense our boot camp program is!

We have three programs to choose from:

• Our 6 week program is $299/person
• Our 8 week program is $345/person
  And for the really hard core:
• Our 12 week program is $580/person

CrossFit
CrossFit is the core of The compound. It is world renowned for its fantastic results, and is the program of choice for elite military special operations forces, law enforcement SWAT teams, and professional MMA fighters. For more information on CrossFit, see our “What is Crossfit?” page.


We have two CrossFit packages:

• 
  Our basic CrossFit package entitles three training sessions per week and is priced at $150/month.
• 
  Our deluxe CrossFit package entitles unlimited workouts per week and is priced at $180/month.
  We require two preliminary meetings with Compound staff/management before being added to any of our programs.

Every Saturday, we have a sanctioned event that is always TBD. It could be a beach run at the Ocean front, it could be foot ball in the park, it could be a cook out at The Compound. You never know what it is going to be until you stop by and find out. Regardless of what or where it is at, it is always free to participate!

We also offer Personal Training Services as well as Massage Therapy. Stop in for price lists.

Military and First Responders receive a 15% discount on all programs! Thank you for your service! We support you!

Our Trainers

Micah Hoevelman
Micah is one of the Owner/Managers of The Compound. His fitness background includes being the Unit Asst. Physical Fitness Coordinator while he was active duty in the military. After leaving the military, Micah went overseas as a security contractor, where he was introduced to Crossfit for the first time. Micah is scheduled to attend the Crossfit Level I Instructor Course in the near future. Until then, Micah is charged with running the business aspect of The Compound.
micah@compoundcrossfit.com
757-715-1395

Ryan Allday
Ryan is one of the Owner/Managers and has an extensive physical fitness background. In addition to being a US Navy Lifeguard and Physical Fitness Coordinator for his former unit, Ryan is a certified Crossfit Level 1 Instructor. Also through Crossfit, ryan has obtained certifications in basic barbell, and kettlebell fundamentals. Ryan is the operation Manager for The Compound and conducts a majority of the new member orientations.
ryan@compoundcrossfit.com
757-319-7649

Robert Dice
Kayak Instructor, Whitewater Raft Guild, Rope Swing Enthusiast, SEAL, Rock Climber, Ping Ponger, Master of Temptation, Paramedic, Firefighter, and 5 years Pre-Med with no degree yet.
SHOW ME! DON'T TELL ME!
Robert is one of the Owners of The Compound and is Crossfit Level I Instructor certified.
robert@compoundcrossfit.com
757-343-3423

Claudia
My name is Claudia, I was born in Southern Italy surrounded by beautiful beachs. Growing up in Italy I was a very active child and I was involved in school soccer. In 1990 I got married and then moved to the United States and four years later I had my two children. As a military family we moved around alot. I worked in the health care field for years and saw first hand the damage that a lack of physical fitness and poor nutrition can do to someones body. When I moved to California I became active in many aspects of fitness, such as weight training, boxing, kickboxing, and I also started training as a long distance marathon runner. People can live healthier longer and live more energized lives. You have to want it-and my purpose is to help them see that fitness actually works. and the benefits of a healthy lifestyle are enormous.
Claudia is a Certified Personal Trainer and will be attending the Crossfit Level 1 Certification course in March.
claudia@compoundcrossfit.com

Our Philosophy

Compound Crossfit is dedicated to those that are dedicated to getting, being, and staying in the best shape of their lives. We believe in words like dedication, commitment, and determination. We believe fitness is the merging of the fundamental aspects of Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Coordination, Agility, Speed, Balance, and Accuracy.

Any activity in life that requires the fundamental aspects of fitness utilize the entire body simultaneously. In order for a Police Officer to bend down pull his partner or a citizen out of harms way, he or she is using their legs, back, core, and shoulder muscles. In order for a Fire Fighter to throw a line over his or her shoulder and run up 10 flights of stairs, what muscles are they using? We believe that it is essential for all of the fundamentals to be developed simultaneously and we focus our workouts around that methodology.

Bottom Line:
If you have reached a plateau in your current work out regimen, and want to pierce the ceiling to the next level; if you are striving for elite fitness, come to the compound.

“Forging Elite Fitness”

What Is Crossfit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Norfolk Fire Dept In The House!!

Norfolk Fire Dept in tha House!!!!!!

AIR OPS BABY!!!!!!!!

AIR OPS BABY!!!!!!!!

FRAN 21 -15 - 9

FRAN
21 -15 - 9
- 95 lb Thruster
- Pullups

16 FEB 08

3 Rounds for time, one minute each station:
-Wall ball
-Push press (45 lbs)
-20" box jumps
-Farmers walk(overhead ball)
-Burpees
One minute rest between rounds